CrossFit
Skill
Hand Walk
For load:
Bench Press 3-2-2-1-1-1
(make consistent increases)
For time:
50 Kettlebell Swings 53/35
30 Toes to Bar
50 Wall Ball Shots 20/14
40 Kettlebell Swings
20 Toes to Bar
40 Wall Ball Shots
30 Kettlebell Swings
10 Toes to Bar
30 Wall Ball Shots
___________________
Competitor 1
5 rounds for load:
5 Tempo Weighted Bar Dips 3131
5 Tempo Weighted Chin-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
10 rounds for time:
1 Toes to Bar + 1 CTB Pull-up + 1 Bar Muscle-up
(each round unbroken)
0:00-5:00
500m Row
Max Ring Muscle-ups
5:00-10:00
500m Row
Max Ring Dips
2 rounds for load:
40yrd Sled Push
(rest 1:00)
40yrd Sled Push
(rest :45)
40yrd Sled Push
(rest :30)
40yrd Sled Push
(rest :15)
40yrd Sled Push
(rest 5:00)
_____________________
Competitor 2
5 rounds for load:
5 Tempo Weighted Bar Dips 3131
5 Tempo Weighted Chin-ups 3131
(rest 1:30 between rounds)
(:03 eccentric, :01 pause, :03 concentric, :01 pause)
15 rounds for time:
1 Toes to Bar + 1 CTB Pull-up + 1 Bar Muscle-up
(each round unbroken)
0:00-5:00
500m Row
Max Strict Ring Muscle-ups
5:00-10:00
500m Row
Max Ring Muscle-ups
10:00-15:00
500m Row
Max Ring Dips
2 rounds for load:
40yrd Sled Push
(rest 1:00)
40yrd Sled Push
(rest :45)
40yrd Sled Push
(rest :30)
40yrd Sled Push
(rest :15)
40yrd Sled Push
(rest 5:00)
_______________________
Weightlifting
Split Jerk Drills
(15min)
Hang Power Snatch + Power Snatch
85% 4(1+1)
Power Clean + Push Press + Jerk
85% 4(1+1+2)
Snatch Push Press
2×5 -choose weight-
2×4 -choose weight-
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
“Everyone has a plan ’till they get punched in the mouth.”
~Mike Tyson
~Mike Tyson
